Burpee Challenge
Day 63
ADVANCED
MFRT:
3 Rds
Deadlift 6-8 @ 20X1
Rest 10 sec
30 Sec Side Plank/side
Rest 10 sec
Straddle to Backward Roll x 10
Rest 10 sec
Straddle to Backward Roll x 10
Rest 2 min
FIRE-BREATHER
MFRT:
3 Rds
Deadlift 4-6 @ 20X1
Rest 10 sec
60 Sec AMRAP Wall Walks
Rest 10 sec
Reverse Hypers 12
Rest 10 sec
Reverse Hypers 12
Rest 2 min
ADVANCED and FIRE-BREATHER
Training:
"Burpees/Pull Ups"
10-1/1-10
Descending Burpees and Ascending Pull Ups
10 Burpees, 1 Pull Up, 9 Burpees, 2 Pull Ups, etc..
(Last completed 11/14/10)
Post Loads, Wall Walks, time and thoughts to comments.
Training Notes:
Burpees/Pull Ups - Should be AFAP!
Straddle to Backward Roll - Start in Straddle, roll back until feet hit the ground, then roll back to straddle with a 3-5 sec stretch alternating from the middle to right to left each rep.
Wall Walks - Start in the plank and walk feet up the wall until your chest and heel of your hands meet the wall, then walk back down to the plank position.
Training Notes:
Burpees/Pull Ups - Should be AFAP!
Straddle to Backward Roll - Start in Straddle, roll back until feet hit the ground, then roll back to straddle with a 3-5 sec stretch alternating from the middle to right to left each rep.
Wall Walks - Start in the plank and walk feet up the wall until your chest and heel of your hands meet the wall, then walk back down to the plank position.
Posts
15 comments:
DL: 185 (6 reps), 215 (6 reps), 235 (6 reps) ... working on form & tempo
WOD: 5:43
Is there a mid-day class in EHT? Its not listed but I thought there was a 12:30??
FB:
MFRT 135x6, 155x6, 175x4
(For each round I did 2 wall walks and 15 unbroken reverse hypers)
WOD RX: 9:57
Thanks Patrick for introducing me to the WOD app the other day! I really like it!
Good job 9:30 Williamstown!
Good news...Games are on tonight ESPN2...Not so good news...11pm! Grr!!!
Loved with workout and happy to get in with the 9:30 crew! Thanks, Coach!
FB: MFRT
135 (6)/4 WW
155 (6)/4 WW
165 (4)/4 WW
WOD: 6:42, went unbroken with pull ups til rd 8...grip/forearms went.
last completed 11/14/11…..a little back to the future action today huh?
lift-
245-6(7walks)
275-5(7 walks)
305-4(7 walks)
Wod- 5:03
DL: 155/6 - 185/6 - 215/6
WOD: 9:26
Great BIG class 4:30!! Great job all!
Great job 4:30! Stellar coaching, par for the course, Mark!
DL's: 275/6, 315/6, 365/6
"Left a little on the table" as I was told. I have a better feel for the tempo now so looking forward to next time.
WOD: 9:56 - I didn't exactly kill myself here.
DL: 125/6, 145/6, 165/5
WOD: 11:17 I think
deadlift 225(6) 245(5) 275(4)
Wall walks 3 per round
Wod Rx 9:54
Great Class and Coaching today Mark!
Deads
245-6
295-6
335-5
great work on the deads today Jeff-All Day!
WOD RX"D 6:46
FB:
MFRT---
155x6
185x6
205x6 worked on tempo throughout.
Wall walks?? Not sure that's what you would call those things I did......
WOD
11:30
Nick let me/made me finish. Thanks to everyone for cheering me on as they were all done!!! A 37 second PR.
adv. dl 225(8) 245(8) 275(8) 5:33 on wod thanx 4 workout mark
Had a blast at 5:30p with Mark and the crew! Felt good today through all of the movements. Even felt good thru the burpees, but I really wanna get faster in them!!!
FB -
225(6)/275(5)/305(4) <--- I might have some room there
WOD = 6:29
275(8), 295(8), 315(6)
9:00
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